The lateral raise is one of the best exercises for those looking to build shoulders like boulders. It's also a very simple movement: essentially you just raise weights to the sides and up to shoulder level, then lower them again – though naturally we have some far more detailed advice about perfect form to follow.
If you’re looking to develop a V-shaped torso then shoulder exercises are an absolute must. You can spend all the time you like working on your pecs, biceps and abs, but if they’re hanging off narrow shoulders your torso won’t look half as impressive.
The lateral raise is one of the best exercises for those looking to build shoulders like boulders. It’s also a very simple movement: essentially you just raise weights to the sides and up to shoulder level, then lower them again – though naturally we have some far more detailed advice about perfect form to follow.
The side lateral raise is an effective shoulder-strengthening movement designed to isolate the lateral head of the deltoid muscle. Performed regularly, this can help you develop stronger, broader shoulders.1 All you need is a pair of light dumbbells and enough shoulder flexibility to abduct your arms (lifting the weights out and away from your body) until they form a "T" shape at your shoulders.
Generally speaking, lateral raises should be incorporated into upper-body strength training routines, and they should be performed after compound exercises that incorporate the shoulder, such as incline dumbbell press, shoulder press, push-ups, or pull-ups. This is similar to the dumbbell front raise.
Benefits
The side lateral raise is a shoulder exercise that specifically targets the deltoid muscles. The deltoid muscle group actually consists of three separate points of origin (referred to as "heads"), each with its own group of muscle fibers. The three heads of the deltoid then merge together before they insert on the upper arm bone (the humerus
You don't need much room or equipment to perform a side lateral raise. All you need is a set of dumbbells and enough space to raise your arms in a "T" formation out to each side.
Stand tall, a dumbbell in each hand. Arms are at your sides, palms facing in. Position your feet roughly hip-distance apart. Check your posture—roll your shoulders back, engage your core, and look straight ahead.
Raise your arms simultaneously just a couple inches out to each side and pause. This momentary pause should help ensure you disengage your trapezius muscle from the movement, targeting the deltoids as intended.
Lift the dumbbells up and out to each side, keeping your arms almost completely straight, stopping when your elbows reach shoulder-height and your body is forming a "T" shape. Breathe in as you lift.
Pause and hold for a second at the top of the movement.
Lower the weights slowly (take about twice as long to lower the weights as you took to lift them), bringing your arms back to your sides. Breathe out as you lower the dumbbells.
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